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Welcome back to Thank God It’s Monday! I hope everyone has been absolutely squeezing every ounce of joy and life out of the summer so far. Due to an excess of paper writing for school this week and the absolutely beautiful weather we’ve had (which I refuse to waste inside), I am choosing to do another list this week for TGIM.
When trying to improve yourself, most people worry about what to cut out (like certain foods, hobbies, people, etc). So instead, here are a few things that have helped me over the last few months add joy and fulfillment into life by adding instead of subtracting:
- More steps! I bought a walking pad and a standing desk for the long stretches of computer work which I can multitask by getting some steps in. I have been wearing my Apple watch more consistently to make sure I close my walking ring each day and to have that little extra reminder if I’ve been more sedentary at work. And on days that it’s nice out and I don’t have to be on my computer, I’ll get outside for the extra steps. Walking benefits our mental and physical health so if you’re not sure where to start in goal setting, steps are an excellent place to put your first foot forward.
- More outside time! This overlaps with the prior goal but if you’re feeling sad, tired, or unmotivated, getting outside is immediately replenishing. I know not everyone is a fan of the oppressive heat, but then get outside early in the morning or later in the evening. That fresh air will breathe new life into you.
- More fruits and veggies! In the summer, I try to eat in a calorie deficit by eating more volume-dense foods and less calorie-dense foods. Especially during long hospital shifts, I pack lots of fruit to snack on during the day and meals packed with lots of nutrients, such as salads. This prevents that sluggish feeling we get from overeating, particularly foods that make us feel weighed down. This also helps leave us feeling satiated but digested when going to bed so we can optimize our sleep by going to bed comfortably and not feeling stuffed.
- More time with energizing people! There are people in your life that make you feel energized and ready to conquer the world. Then there are people who absolutely suck the life out of the air around you. It can be hard to set your boundaries in some situations like if these energy-draining people are family or coworkers. But surround yourself with those who make you feel good and leave you feeling empowered to conquer the day.
- More gratitude! There is nothing that shifts your perception of the world quite like gratitude does. In my newsletter last week I went through 29 gratitudes for my 29th birthday last week. Every morning I think of three things I’m grateful for when I brush my teeth. It totally shifts your focus in life. It can be so easy to get overwhelmed by negative stimuli so it takes conscious effort and intention to draw your attention back to all of the small miracles that make up our lives.
Which of these areas do you do well in already? Which do you feel like you’re lacking the most? Write down the one you are going to work on this week. If it’s steps, make a step goal. If it’s your gratitude, write down when you’ll practice thinking or writing your gratitude each day. Reading this newsletter is all fine and dandy (and I appreciate each of you so much) but nothing is going to change in your life until you make a change. What change can you make this week to squeeze a little more joy out of each and every day?
If you found some value in this, please share it with a friend you think would enjoy it! And let me know if you’d like to be added to get TGIM. Or visit https://walshwellness.weebly.com/ for older editions and if you’d like to subscribe.
This week, my podcast recommendation this week is from Lewis Howes The School of Greatness, “How to Shift Your Frequency from Lack to Abundance and Attract Wealth.” Even if you have absolutely no interest in growing your wealth, the mindset shifts they discuss in this episode will give you the energy to work on whatever area of life you are working on right now.
With that, let me know if there is anything you want more from TGIM. I am in a period where I am wrapping up some big chapters in my life and ready to grow and be challenged in new ways. I can’t wait to start putting more into TGIM and see where the next chapters take us! Let me know if there is any way TGIM can help better stimulate your mind, give you food for thought, or help you grow into the best version of yourself.
Until next time,
Shannon
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